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A compound butter made with capers, lemon, garlic and parsley punches up this quick and healthy fish dinner recipe. Source: EatingWell Magazine, January/February 2017

Carolyn Casner
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Ingredients

Directions

  • Place a large rimmed baking sheet in the oven and preheat to 400 degrees F.

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  • Rub both sides of fish with 1 tablespoon oil; season with 3/4 teaspoon pepper and 1/4 teaspoon salt.

  • Combine broccoli rabe, the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a large bowl. Massage the broccoli rabe until evenly coated.

  • Place the fish and broccoli rabe on the hot baking sheet. Roast until the fish is just cooked through and the broccoli rabe is tender, 8 to 10 minutes.

  • Meanwhile, mix butter, lemon zest, garlic, capers and parsley in a small bowl.

  • To serve, toss half the piccata butter with the broccoli rabe and dollop the rest on the fish.

Tips

Tips: Swordfish populations have increased to a more sustainable level--choose handline- or harpoon-caught from the North Atlantic and Eastern Pacific. Swordfish is high in mercury, so it's best to eat it only occasionally. Women who may become pregnant, breast-feeding mothers and young children should avoid swordfish. Halibut is a good alternative.

Nutrition Facts

318 calories; 22.2 g total fat; 8 g saturated fat; 87 mg cholesterol; 421 mg sodium. 425 mg potassium; 6 g carbohydrates; 0.3 g fiber; 1 g sugar; 23.6 g protein; 7736 IU vitamin a iu; 108 mg vitamin c; 3 mcg folate; 66 mg calcium; 1 mg iron; 30 mg magnesium;

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